NO CHRISTINE GIRARD TONIGHT,
BACK NEXT TUESDAY……..
WARM UP 2x
- 200 m run
- 50ps single leg skips / 25 ps
- 5 Goublet squats into 10 side to side lunges
- 20 sec strict ring holds
- db light weights do Biceps, Tricep, medial and read deltoid lifts
Skill and Strenght
- 3 rm ps turkish get ups, look in your books for your rm
- Box steps up AHAP Bar in back rack position 4×4
EMOM for 12 mintues:
Minute 1 – 1-3 Strict Muscle-Ups OR 1-3 Kipping Muscle-Ups OR 1-3 Skin The Cats/ HANG KNEES UP Minute 2 – Handstand Walk x 15-20 Meters OR holds on wall with shoulder taps Minute 3 – Unbroken Double-Unders x 50 reps OR 100 UB single skips
2ND WOD
In 10 minutes build to today’s 1-RM Box Squat Followed by… Three sets of: Tempo Back Squat x 3 reps @ 4c. down 2c. hold 1c. up Rest as needed Perform the Tempo Back Squats @ 75% of today Box Squat
FUN FUN FUN